Back Pain Guide - Exercises for a Healthy Back and Good Posture

Back Pain Guide - Exercises for a Healthy Back and Good Posture

Back pain, muscle tension, and a hunched back often have a common cause: the pull deficit. Too much sitting and too little pulling movement in your daily routine throw your muscles out of balance. With our Pull Deficit Guide, you can specifically correct this imbalance.

We'll show you, step by step, how to perform the exercises and routine correctly and how to steadily improve through three progressive phases—whether you've never worked out before or have been training regularly.

Do you lack the right structure in your workouts?

With the Pullup & Dip app, you have everything right on your phone: Your guide will be unlocked for free after purchase when you register in our app using the same email address. It includes video demonstrations of all exercises, over 100 additional exercises, and complete workout plans for your entire body.

Here's what you'll get:

✔️ 3-Phase Pull Deficit Training Routine, Including 16 Exercises with Descriptions and Videos

✔️ Warm-up routine for injury-free workouts

✔️ Free app access after purchase – Guide unlocked in the Pullup & Dip app

Why this workout makes sense:

These exercises strengthen your back, shoulders, and core, help correct your muscle imbalances, and thus reduce back pain in your daily life and help you develop a posture that becomes more and more natural over time.

Who is this guide intended for?

This guide is intended for anyone who wants to actively do something to relieve muscle tension and back pain, whether they are beginners or advanced exercisers.

How much time should I set aside?

You can do this workout comfortably at home; it’s easy to fit into your daily routine, with no need to travel to the gym or wait for equipment.

What supplies do I need to carry out the plan?

You can do 6 of the 16 exercises without any equipment at all. For the remaining exercises, we recommend:

• Gymnastics rings
•  Pull-Up Bar
• Pull-up bands
• Push- up handles (optional)

What to Expect

Phase 1: Foundation (Weeks 1–3); Goal: To develop a sense of movement; no strength required.

Phase 2: Development (Weeks 4–6); Goal: Increase strength and stability; practice initial pulling movements with support.

Phase 3: Progress (starting in Week 7); Goal: Build real pulling strength; do your first pull-ups.

60-Day Success Guarantee

We're so confident in our plan that we're offering you a60-day success guarantee for "  "( ) at . If you don't see results within the first 60 days and aren't satisfied with the plan, just send us a quick message and we'll refund your money. No ifs, ands, or buts! 

Shipping:

Once payment has been processed, you'll receive the training plan directly via email as a PDF download. 

 Fast worldwide shipping: Your order will be shipped within 24 hours. Fast shipping within Europe in 1-5 business days, 3-5 business days to US and Canada and 4-15 days worldwide depending on the country of delivery. Free shipping within Germany from 100€! We ship from our warehouse in Germany incl. tracking with guaranteed delivery!

 Hassle-free returns: You are not fully satisfied? Just send it back within 30 days (free of charge within Germany).

 100% Satisfaction Guarantee: We give you a 30 day money back guarantee if you are not fully satisfied! Don't love our products? Send them back.

 Excellent customer service: Our helpful customer service is available to answer any question in English and German. That's why over 2,500 customers worldwide have already rated us with 5/5 stars on Trustpilot!

 Over 500,000 satisfied customers: 98% customer satisfaction and over 500,000 satisfied customers in 70 countries worldwide already belong to the Pullup & Dip community.

Further questions about the product? Then just send us a message to service@pullup-dip.com or simply call: +49 89 215300-747

The exact shipping costs for your order and country you can calculate in the shopping cart with our shipping costs calculator. Simply add the products you are interested in into the cart and use the shipping costs calculator in the shopping cart.

Customs and duties information:

Shipping to the USA

As of August 29, 2025, the previous duty-free threshold of USD 800 no longer applies. All shipments to the USA, including those sent via FedEx, are now subject to import duties and taxes, payable by the recipient. The exact charges depend on the product type (HS code 95069190) and the country of origin (usually Turkey or Germany for our products). Unfortunately, we cannot provide binding information on the exact amount of duties and taxes – customers are advised to check with U.S. Customs (CBP) or consult the Harmonized Tariff Schedule for details.

Shipping to the UK 

Orders under £135: VAT (20%) is collected at checkout – no additional costs on delivery. No customs duties apply.

Orders over £135: May be subject to UK Import VAT (20%) and possible customs duties, payable by the recipient. Customs duties for fitness equipment are typically around 2–4%, but if the products are of EU origin, no customs duties apply under the EU–UK trade agreement.

Shipping to Canada 

Orders up to CAD 40: No import duties or taxes.

Orders between CAD 40 and CAD 150: No customs duties, but Canadian GST/HST (5–15%, depending on the province) will apply.

Orders over CAD 150: Subject to Canadian GST/HST (5–15%) and possible customs duties (typically 0–8% for fitness equipment), payable by the recipient.

Switzerland:

Orders to Switzerland and Liechtenstein are shipped with meineinkauf.ch and already include 8.1% Swiss VAT and customs duties, i.e. you will receive your order from Switzerland already duty paid and no additional costs!

Norway

Orders shipped to Norway are not subject to customs duties for fitness equipment (HS Code 9506), even if the products are manufactured outside the EU (e.g. in China). However, Norwegian Value Added Tax (MVA) of 25% always applies:

Orders under NOK 3,000: Since we are not registered in the VOEC system, Norwegian VAT (25%) will be charged upon delivery by the courier, along with handling fees (typically NOK 150–300).

Orders over NOK 3,000: Norwegian VAT (25%) will also be charged at import, together with handling fees, payable by the recipient.

Australia

Orders shipped to Australia are subject to Australian Goods and Services Tax (GST) of 10%:

Orders under AUD 1,000: Since we are not registered for GST in Australia, GST (10%) will be charged upon import by the courier, along with possible handling fees. No customs duties apply under this threshold.

Orders over AUD 1,000: Import GST (10%) will also be charged, and additional customs duties (typically 0–5% for fitness equipment, HS Code 9506) may apply, payable by the recipient.